Category Archives: Exercise

10 Minute At-Home Workouts

10 minute workouts man stretching image

Last week, we talked about the life-changing benefits of exercise in an attempt to get you excited about wanting to exercise (that sounds crazy, doesn’t it? Well, read the article to test it out!)

If we succeeded, then today is the day we lay the foundation for some quick and easy at-home workouts that will get you moving immediately and feeling great!

These routines will be laid out in an easy to understand and ready to use format, perfect for you if you lead a busy lifestyle where time is of the essence.

After this article, you’ll be ready to kick butt 10 minutes a day and feel awesome for it!

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Welcome! (& An Article List)

If you’re over-worked, over-stressed, and “under-healthed”, you’ve come to the right place.

Welcome to Ambastha ATHLETICS!

My name is Ankur (a.k.a. “Encore”) Ambastha and I’m a Certified Personal Trainer, Fitness Nutrition Specialist, and Computer Engineer who makes health simple and convenient for people who lead ultra-busy lives (which includes myself).

Ankur Ambastha Small Headshot circle <—That’s me!

I make health & fitness more attainable for busy people by helping them build easy, but powerful, habits that fit their unique lifestyles.

I don’t believe in a one-size fits all solution either, which is why I’m constantly creating new and improved ways for you to get the results you want, in a way that actually works for you and your lifestyle, long-term.

I have almost 15 years of health & fitness knowledge under my belt and about 5 years working professionally with people (so I have a lot to share!) and to get you started, I have a list of articles I’ve written for you below!

But, before that, if you want to really boost your progress…

If you want the best content that I only share with my most motivated readers, make sure to join my (free) trusted Inner Circle here:

Join the best in my Inner Circle!
Introduce yourself below so I can send you my best content about exercise, food, stress, lifestyle & more to build health & happiness!

(I don't share this stuff anywhere else, not even here on my blog)
100% Privacy. I'll never spam you, I pinky promise.

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How To Crush Your Goals In 2017

Note: this was originally an Inner Circle email, but I reposted it here (with an added intro) so you don’t miss out on making 2017 your most successful year yet!


Think about this for a second…how many times have you set goals in the past, or set New Year’s Resolutions, and failed to actually achieve them?

It sucks doesn’t it? And you’ve already heard all the statistics before, including that less than 1 in 10 people feel that they were successful in achieving their resolutions (Statistic Brain).

But, that doesn’t have to include you this year.

You don’t have to waste another 365 days, putting on more weight & feeling even worse by the end of 2017.

If you start the year off right, you can be blown away by the progress you make this year.

And to help get you started on the right foot, take my quick 5 minute challenge to make sure your goals are powerful enough and that you’re ready to make 2017 the year that you finally take control on your health.

Ready? Awesome, let’s do this…


Happy New Year!

This’ll be a very quick email to get you ready to crush your goals in 2017!

But first, HELLO!

Isn’t that deer adorable! That’s me saying hi, haha!

I hope you had a fantastic 2016 and are ready to kick some major butt in 2017!!!

So, to get you started kicking, let’s dive right in with your challenge for today!

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How To Confront Your Health Barriers & Get What You Want [Video]

Note: This is an email (and video below) that I sent to members of my Inner Circle for a challenge of the week. I’m posting it publicly here so it has a chance to challenge & impact you also (and so you can get a teaser about the fun stuff I send weekly to my Inner Circle).

BUT, it’s not what you want to hear, it’s what you need to hear.

My Inner Circle is full of highly motivated people who are constantly challenging themselves and working to improve their lives, so I know they were ready for it.

Are you ready to confront your health barriers and get what you want also?

If you’re ready to finally leap-frog over your health barriers just like them, then here we go…


We need to talk (you might want to sit down for this).

Ever since we started this relationship, there’s been an elephant in the room.

Elephant-in-the-room
That looks like a pretty cool elephant…we owe it to him to address this.

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What To Do To Get Healthy The Simple Way

Here We Go…

Inquisitive health-seeker asks: “What should I do to get more healthy?”

Internet responds: “You need to do these 101 things every single day of your life so you don’t die tomorrow from living an unhealthy lifestyle. Number 1 is…”

Inquisitive health-seeker turns around crying, ready to run away because that answer SUCKED.

OK, I added that middle section about dying tomorrow, but seriously, check out the search results for “what to do to get healthy”…

Screenshot-of-get-healthy-search-results
AHHHHHHHH, stop it!!! Are you kidding me!?!?

Come on, just look at that last one!

Let’s be honest, the Internet is amazing and can teach you anything you would ever want to know, including how to ride a unicycle while balancing a red ball on your nose like a seal, but…

When it comes to health: the Internet is a jungle.

And that’s putting it politely considering the sheer amount of tips, tricks, and top 1,000 lists floating around out there.

I’m getting a panic attack just looking at “The 101 Best Things to Do for Your Body Now!”

That kind of stuff makes me want to lock all my doors and just sit in my room crying. All. Day.

It’s overwhelming, de-motivational, and completely unnecessary.

The truth is that you don’t have to carry around a list in your pocket of the 101 things you have to do today (or else risk dying from a lack of health) like a lot of articles on the Internet might lead you to believe.

It’s a lot more simple than that as long as you have the right lens to decide between healthy and unhealthy choices.

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How To Live Your Dream Life Through Exercise

Power Of Exercise Article Image

Today, we’re going to attempt something tough: to get you excited about wanting to exercise regularly :O

But this article isn’t what you expect.

Most articles try to convince you by giving huge lists about the infinite benefits of exercise.

You can easily find lists of 10 to 100+ benefits of exercise in short bullet points, like:

  • More energy
  • Healthier skin
  • Healthier heart
  • Fend off disease
  • And on and on…

But you already know the basic benefits, so why do only 20.3% of people meet the U.S. recommended minimums for exercise?

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The Time Excuse Myth

Exercising With A Lack Of Time

The Time Excuse Myth Clock Image

Today is the day we discuss a major barrier to health: not having enough time to exercise.

You might hear it all the time or even say it yourself; we’ve all been there.

It is one of the biggest reasons people cite for not being able to exercise, and therefore never reaching their maximum health potential.

My goal in this article is to go over a few simple, but key factors that can help you get to the bottom of this issue and master your time.

If you constantly find yourself saying that you don’t have enough time to exercise: you owe it to yourself to read this article.

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